Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 24, 2019:

activity	#	time	miles		km		+m				load
Running	3	1:09:31	8.34	(8:20)	13.42	(5:11)	149				105.2
Sprint Orienteering	1	49:40	6.93	(7:10)	11.16	(4:27)	160	32 /	35c	91%	196.4
Strength and conditioning	1	45:00									90.0
Forest Orienteering	1	36:51	4.54	(8:07)	7.3	(5:03)	104	8 /	12c	66%	105.5
Total	4	3:21:02	19.81		31.88		414	40 /	47c	85%	497.1

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Sunday Nov 24, 2019 #

11 AM

Running warm up/down 9:09 [1] 2.0 km (4:34 / km) +34m 4:13 / km
ahr:153 max:170 shoes: Inov-8 x-talon 225 Pink

Sprint Orienteering 49:40 11.16 km (4:27 / km) +160m 4:09 / km
ahr:174 max:185 spiked:32/35c shoes: Inov-8 x-talon 225 Pink

NOC Nottingham Uni urban event. Pretty fun run out. Again was a little wary of my hip but it generally seemed to hold up fine, just a touch stiff once I stopped. Steady effort throughout, wanted to try and keep it clean but made a couple of slips, noticed early though and minimised any real mistakes. May not have gotten all the routes as well. Lost some time by thinking I'd rubbed out some OOB stuff but it was actually a runnable route through, again not too much time lost. Enjoyed it though, body found the running a little tough but that'll go as I build in some more running, just happy to be back feeling ok!

Running warm up/down 11:13 [1] 2.0 km (5:37 / km) +30m 5:13 / km
ahr:158 max:180 shoes: Inov-8 x-talon 225 Pink

Saturday Nov 23, 2019 #

1 PM

Running warm up/down 10:25 2.02 km (5:10 / km) +22m 4:53 / km
ahr:131 max:165 shoes: Walsh PB Elite (3)

Forest Orienteering 36:51 7.3 km (5:03 / km) +104m 4:43 / km
ahr:156 max:172 spiked:8/12c shoes: Walsh PB Elite (3)

SYO Shire Brooke event. Bit nervous about how my hip/knee would hold up but really pleased to be able to trot round and not really have any negative effects. Was hyper-conscious, felt like it was still there but not aggravating. Some really daft mistakes on such an easy area, big one on 3 taking a little path I hadn't seen and making a parallel error, then just a few losses of contact. Nice to be able to run out, will try to read the map next time!

Running warm up/down 13:46 [1] 2.53 km (5:27 / km) +17m 5:16 / km
ahr:165 max:181 shoes: Walsh PB Elite (3)

Thursday Nov 21, 2019 #

Strength and conditioning 45:00 [2]

45 Matrix with Mary, felt pretty good. Basically not running this week until orienteering at the weekend. Week of proper rest to let my hip/knee settle down and they feel a bit less fraught which is nice. Hopefully able to start back training from next week but will still be cautious and x train where I need to to be on the safe side.

Actually been nice to have a bit of a break, really since ilam I've not been hugely motivated for anything to be honest running wise, despite planning for next year but a bit of r and r seems to have addressed that and I'm getting increasingly keen to get back running.

Monday Nov 18, 2019 #

4 PM

Running 24:58 4.87 km (5:07 / km) +47m 4:53 / km
ahr:138 max:156 shoes: Hoka Clifton 5

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